Strength: Back Squat 15-20 min (to find 5 rm across 4 sets)
5 – 5 – 5 – 5
WOD: 40 secs on 20 secs off for 12 rounds
First min: max KB swings 53/35
Second min: max Double Unders (sub: alt step single unders/single unders/lateral hops)
Score: Back squat 5 rm/completed rounds
Alt step single unders: https://youtu.be/rPWCJz0CHuM?t=1m22s
5 – 5 – 5 – 5
WOD: 40 secs on 20 secs off for 12 rounds
First min: max KB swings 53/35
Second min: max Double Unders (sub: alt step single unders/single unders/lateral hops)
Score: Back squat 5 rm/completed rounds
Alt step single unders: https://youtu.be/rPWCJz0CHuM?t=1m22s
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